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Beginner
Forearms
Dumbbell Seated One Arm Rotate
This exercise mainly works your forearms, but it also helps your shoulders and biceps. You hold your upper arm still while turning your forearm outward. This movement helps make your forearms stronger and easier to move.
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How to Perform
- 1Sit on a bench with your back straight. Hold a dumbbell in one hand and rest it on your leg.
- 2Lift the dumbbell up to your shoulder. Keep your elbow tucked close to your body.
- 3Keep your upper arm still and turn your forearm outward, away from you.
- 4Stop for a moment at the top, then slowly turn your forearm back to where it started.
- 5Do this as many times as you need, then switch to the other arm.
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